February: Fruit and Vegetable of the Month Recipes

Cucumber Salad with Tomatoes
Recipe adapted from:
Don’t Play With Your Food: Spring and Summer Cookbook
Arizona Nutrition Network

What you will need:utting board and knife
2 cups diced cucumber
1 cup seeded and diced tomato
¼ cup chopped sweet onion
2 cups couscous or rice, cooked
2 teaspoons chopped dried or fresh dill weed
½ cup Italian salad dressing, low-fat

Directions:
1. Wash hands.
2. Toss together the cucumbers, tomatoes, onions, couscous (or
rice), dill, and salad dressing.
3. Chill for 1 hour.
4. Serve.

Nutrition Information (Makes 6 Servings)
Serving Size: 1/4 of recipe
Calories: 150
Total Fat: 3.5 grams
Carbohydrates: 25 grams
Dietary Fiber: 2 grams
Protein: 4 grams

Mango Passion Surprise
Adapted from:
http://www.sofeminine.co.uk/

What you will need:
2 mangos
1-32 oz. container nonfat vanilla yogurt
5 oz. passion fruit juice
1 teaspoon nutmeg
Crushed ice

Directions:
1. Put passion fruit juice, crushed ice, and nutmeg in blender.
2. Scoop out mango flesh, add to mixer along with nonfat vanilla yogurt.
3. Blend thoroughly and serve chilled.

Nutrition Information (recipe makes 8 servings)
Serving Size: 8 oz
Calories: 149
Total Fat: 1 gram
Carbohydrates: 21 grams
Dietary Fiber: 2 grams
Protein: 14 grams